Marathon - 20 weeks - Level 2-3 (Beginner)

THE DISTANCE COACHING

AN EDUCATED APPROACH TO RUNNING PROGRAM DESIGN

So, you want to run your first Marathon? Not sure how to train for it? This program is for you.

This program assumes that you already run regularly - you may have already done a half marathon or a few 10km races and can currently manage training runs of up to 15km.

ABOUT US:

With a passion for anatomy and the physiology of exercise, our head coach is an accomplished age group Marathon and Cross Country runner, Iron-man Triathlete and 3 time World Championship representative. He is an accredited Lvl 2 Advanced Athletics Australia running coach, former Athletics Australia course facilitator and holds a B.App.Sci. (Human Movement) and Post Grad.Dip. (Exercise Science)

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WHAT TO EXPECT FROM THIS PROGRAM

This program is a 20 week lead in. It progresses quite conservatively, and there is an emphasis throughout this program on teaching you pacing and consistency, both of which are critical to training and racing.

This plan progresses through 3 weeks of general conditioning to prepare you and introduce you to sessions you can expect throughout the 15 week Marathon specific phase (which will see your longest run of 32km and longest total week of 60km). Nearing your event the program will enter a 2 week taper.

During the 15 week specific block, you will benefit from two Recovery weeks (weeks 9 & 14).

At The Distance, our running programs are designed using training fundamentals proven to enhance performance. Inserted strategically each week are various forms of aerobic, anaerobic and high intensity running specific training sessions.

Sample Day 1

0:45:00

4.97mi

Conditioning - 3x 10min as ( 8min E, 2min walk)

The next three weeks are comfortable as we build your conditioning for when the 15 week specific program begins.

Today you have:

10min E warm up3x 10min as (8min E , 2min walk), 5min E cool down

WALK BREAKS - they are inserted at this early stage of the program to ensure you get small breaks which will prevent you from tiring too much and loosing good form, technique & posture. Poor form due to fatigue increases likelihood of injuries.

10 - 6E, 2E/M, 2E - Stay up tall through spine. Take pace up by 10sec/km during the 2E/M

Sample Day 15

1:03:00

7.12mi

Conditioning - 4x12min as (10min E/M, 2min walk)

10min warm up,
4x12min as (10min E/M, 2min walk)
5min cool down

Grant Hornsby - B.App.Sci (Human Movement), Grad.Dip (Exercise Sci)

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The Distance Coaching

Do you have a goal or event in mind? Not sure how to train for it? Don't guess. Let us help.

From recreational to representative athletes, you can benefit from our knowledge and careful planning. As certified coaches and with multiple qualifications in sports science, The Distance Coaching has the experience and educational expertise to develop your athletic potential, or to just get you up and moving towards your first goals.